Miked8c's log: 300 and Beyond

[miked8c]

This log isn't called "300 and Beyond" for shits and giggles. I'm hoping to get there before July for my benches I know my floor press has been helping me out alot so 300 is in the very near future.

And yeah I squat to increase my bench and deadlift, I dont really care about it too much .

 

[Tblock1]

This log isn't called "300 and Beyond" for shits and giggles. I'm hoping to get there before July for my benches I know my floor press has been helping me out alot so 300 is in the very near future.

And yeah I squat to increase my bench and deadlift, I dont really care about it too much .

I'm surprised man you are pretty good at squat. I seriously hate squats right now

 

[miked8c]

The key with squat, for me at least, is to get amped. Like when I am putting up 300+(just like you) I put on some headbangin tunes, get under the bar, and think "Listen man I'm about to put 300+ lbs. on my back and squat that shit for reps son, like thats damn heavy most kids in my school cant even one rep that shit". Yeah I sound like black dude in my mind but it works, just get psyched about putting weights up that you used to dream about and you'll roll past 3 bills no problem.

 

[miked8c]

Week 10: Friday

Squat:
1x5 170
1x5 210
1x5 255
1x5 300
1x3 350
1x8 255

At 350 I saw mad stars on my second rep, I tried to go ATG on it and I did. Almost blacking out felt awesome but I dont know If I can push out 2 more reps on Monday.

Floor Press
1x5 135
1x3 185
1x3 205
1x1 235
1x1 260
1x1 265
1x1 270
1x0 275
T-Block I kid you not, I did put 15lbs. on my Floor Press in 1 week, although I will admit I might have been able to do 260 last week. At 260 today it went up faster than 255 last week so I went up to 265 which was a struggle but my spotter said i could still hit more. So thanks to him I tried for 270 which I got with a little left in the tank. He said he thought I could still do more so I tried for 275, got it up halfway and had to get spotted, if I hadnt done so many sets before it I could have gotten 275 I think.

T-block you may have screwed yourself in our race to 300 by introducing me to floor presses, I'm going for 300 on Sunday I'll tape it whether I fail or get it. Lets get it son.

 

[Tblock1]

Week 10: Friday

Squat:
1x5 170
1x5 210
1x5 255
1x5 300
1x3 350
1x8 255

At 350 I saw mad stars on my second rep, I tried to go ATG on it and I did. Almost blacking out felt awesome but I dont know If I can push out 2 more reps on Monday.

Floor Press
1x5 135
1x3 185
1x3 205
1x1 235
1x1 260
1x1 265
1x1 270
1x0 275
T-Block I kid you not, I did put 15lbs. on my Floor Press in 1 week, although I will admit I might have been able to do 260 last week. At 260 today it went up faster than 255 last week so I went up to 265 which was a struggle but my spotter said i could still hit more. So thanks to him I tried for 270 which I got with a little left in the tank. He said he thought I could still do more so I tried for 275, got it up halfway and had to get spotted, if I hadnt done so many sets before it I could have gotten 275 I think.

T-block you may have screwed yourself in our race to 300 by introducing me to floor presses, I'm going for 300 on Sunday I'll tape it whether I fail or get it. Lets get it son.

Fuck you mike. Seriously fuck you.
































jk man why the fuck did I shoe you floor presses hahahahaha! I totally believe you though, floor pressing is a new movement so I'm not surprised you gained a lot. I haven't trained much at all recently, but I'm benching today with 9-11 singles. I'll video it too. Then I'm gone Wednesday-Wednesday 16-23rd backpacking so that's gonna fuck my training again The part I am most pissed off at it my deadlift, I was doing great at 405x5 and now I haven't deadlifted in almost 2 weeks I HAVE to get more weight to do at least one session before I leave.

 

[miked8c]

Yeah man I adapted really well to those, I've been doing flat bench for 9 weeks straight so obviously when I switch it up I'll get some serious gains.

I say you do a heavy workout before you head off to backpacking, this way you can be nice and sore and have your recovery during that break. Hit those deads hard and you'll be set.

 

[Tblock1]

Yeah man I adapted really well to those, I've been doing flat bench for 9 weeks straight so obviously when I switch it up I'll get some serious gains.

I say you do a heavy workout before you head off to backpacking, this way you can be nice and sore and have your recovery during that break. Hit those deads hard and you'll be set.

Yeah but I'm not gonna exactly call it a break haha! Here's the exact trip I am doing, it's all over 9000 feet a lot at 10,000 feet.

http://www.goldenstatephoto.com/adventure/BensonTrip

We'll be carrying 50 pounds too. These guys that did it got their asses handed to them. I'm a little worried because both me and my friend are a little out of backpacking shape, the last trip we did had a 2/5 in difficulty on the guide, this one if 5/5. Shit.....

 

[miked8c]

Wow I completely misunderstood what you mean by backpacking haha, that looks like a workout in itself. good luck man looks like a great time.

 

[Tblock1]

Wow I completely misunderstood what you mean by backpacking haha, that looks like a workout in itself. good luck man looks like a great time.

Yeah cant wait to see the less trodden part of yosemite! Did you see that guys blister, loooked fucking painful!

 

[miked8c]

Yeah he seemed to be taking it like a champ, so you think you got the cardio to go on this trip? Havn't you been skipping out on your runs

 

[Tblock1]

Yeah he seemed to be taking it like a champ, so you think you got the cardio to go on this trip? Havn't you been skipping out on your runs

Yeah but I'll man my fucking way through it haha! All I can hope for is that my ankle doesn't get sprained again...that is the main reason I haven't been running.

 

[miked8c]

That would suck, random question do you smoke or drink? What about jdick?

 

[Tblock1]

That would suck, random question do you smoke or drink? What about jdick?

I dont smoke but I drink a little...not much though. Check my log man I fucked up big time you got me on bench now

 

[JDid23]

That would suck, random question do you smoke or drink? What about jdick?

no, i just suck dick in my spare time........

nah, i don't smoke anything and never will. However, I do drink from time to time.. it's nothing really done on a weekly basis though. maybe every few weeks or every month, hell sometimes i won't drink for 2-3 months at a time. do you?

 

[JDid23]

That would suck, random question do you smoke or drink? What about jdick?

no, i just suck dick in my spare time........

nah, i don't smoke anything and never will. However, I do drink from time to time.. it's nothing really done on a weekly basis though. maybe every few weeks or every month, hell sometimes i won't drink for 2-3 months at a time.

 

[miked8c]

I used to smoke alot last year(junoir year), like 3 times a week. However I kind of revaluated myself last summer and grew out of it, unfortunately my friends didnt do the same. Now I just drink and I only do that at parties, just enough to get my buzz on haha. Maybe like once a week.

 

[ExtraMile]

i dont drink, smoke or take any drugs

thats only because i dont go to hardly any parties, if i did then i would prolly drink more and I admit the last party I went to I drank a little...

 

[miked8c]

i dont drink, smoke or take any drugs

thats only because i dont go to hardly any parties, if i did then i would prolly drink more and I admit the last party I went to I drank a little...

You cant really go to a party and expect not drink, you'll end up surrounded by drunk people who are having a good time and it just sucks. Plus alcohol makes me want to hook up with chicks that I never would in my right mind, beer goggles are a miracle. Honestly I think if you just practice moderation then there is room for alcohol in a lifter's life.

 

[ExtraMile]

You cant really go to a party and expect not drink, you'll end up surrounded by drunk people who are having a good time and it just sucks. Plus alcohol makes me want to hook up with chicks that I never would in my right mind, beer goggles are a miracle. Honestly I think if you just practice moderation then there is room for alcohol in a lifter's life.

yeah like i said the only reason i dont drink much is cause i dont party much...

 

[miked8c]

yeah like i said the only reason i dont drink much is cause i dont party much...

Your a sophmore right? That'll change.

 

[ExtraMile]

Your a sophmore right? That'll change.

lol wtf is a sophmore... how old is a sophmore cause we dont have those over here...

 

[miked8c]

My bad.

1st year in High School- Freshman
2nd Year in HS- Sophmore
3rd year in HS- Junoir
4th year/last year in HS- Senoir

 

[ark94]

lol wtf is a sophmore... how old is a sophmore cause we dont have those over here...

Sophmore is like Grade 9,10. So if your like 14-16.

 

[ExtraMile]

Sophmore is like Grade 9,10. So if your like 14-16.

well yes I am 15 and my 16th bday is coming up soon

 

[JDid23]

well yes I am 15 and my 16th bday is coming up soon

7th grade (Middle school)- 12, turn 13
8th grade (middle school)- 13, turn 14
9th Grade (freshman)- 14, turn 15
10th grade (sophomore)- 15, turn 16
11th grade (junior)- 16, turn 17
12th grade (senior)- 17, turn 18
College
Freshman- 18, turn 19
etc etc.. same shit with freshman, sophomore, junior, senior. That's typically how it is, but some people are older/younger depending on whether they were pushed forward or held back.

 

[miked8c]

I could have avoided all this if I just said "your 15-16, right?" haha.

 

[ExtraMile]

I could have avoided all this if I just said "your 15-16, right?" haha.

lol yeah with us its

Start secondary school in year 7
Year 7 - 11 turn 12
Year 8 - 12 turn 13
Year 9 - 13 turn 14
Year 10 - 14 turn 15
Year 11 - 15 turn 16
-leave secodondary school, no longer in forced education-

Sixth Form (optional, you have to be apply and then be accepted if you want to go here, not everyone even applies) :
Year 12 - 16 turn 17
Year 13 - 17 turn 18
-leave sixth form-

 

[Tblock1]

lol yeah with us its

Start secondary school in year 7
Year 7 - 11 turn 12
Year 8 - 12 turn 13
Year 9 - 13 turn 14
Year 10 - 14 turn 15
Year 11 - 15 turn 16
-leave secodondary school, no longer in forced education-

Sixth Form (optional, you have to be apply and then be accepted if you want to go here, not everyone even applies) :
Year 12 - 16 turn 17
Year 13 - 17 turn 18
-leave sixth form-

now I'm kind of interested so you only got to go to school till you're 16? I've heard of that but didnt know it was true. What are your plans man are you gonna go 6th form? Any ideas about career? I'm also curious what age do you have to be to join the army there?

 

[miked8c]

Week 11: Monday

Squat:
1x5 170
1x5 210
1x5 260
1x5 305
1x5 350

Wow I'm suprised I got 350, like I killed this. I wont lie my spotter said he couldnt tell If I broke parallel on my 2nd rep but it was damn close and he said all my other reps were solid. This weight is 10lbs. more than what I entered into the 5x5 for my 1RM. Good stuff.

Floor Press
1x5 135
1x3 185
1x3 205
5x3 230
1x5 185 Burnout set

I took about 1:30 rest between these, my floor press has gone up so much. When I first started I could only do about 2 sets of three of 225 with 3 minutes rest in between. Now I can do 5 pounds more with more sets, less rest, and more volume, is that triple progression or double?

Solid day today, I cant wait to tackle 300 on Sunday and I'll be sure to take a vid.

 

[JDid23]

great job squatting man!!!!!!! dam floor press is looking real good too. You increased weight, sets, reps, decreased rest which i believe makes it triple, hell maybe quadruple progression???

 

[miked8c]

Thanks man I didnt think I had 350 in me but I proved myself wrong. I'll be posting a vid of me attempting 300 this weekend, should be interesting and ya'll can finally see me lift for once, haha for all you know I could be making my numbers up.

 

[miked8c]

Decided to hit some maxes today so I could have a jumping off point for andy's workout.

Squat
1x5 185
1x5 215
1x5 255
1x5 255

Military Press
1x5 95
1x5 115
1x3 135
1x1 155
1x1 185

Pretty impressed with this actually, I may have been able to go 190.

Deadlift
1x5 185
1x5 225
1x3 265
1x3 315
1x2 355
1x1 395
1x1 420

Disappointed witht his lift, I think I entered to low of a max into my 5x5 because the deadlifts were always easy on wendsdays so I did not challenege myself enough. T-Block you got me on these man. For now.

Taking some ibueprofin for my lower back, kinda hurts, not good...

 

[JDid23]

good job bro. Maybe the deadlifts were harder because you did them straight after military? Imo if you're going to go 1RM for deads (not sure if you did) you should designate a day for it.

 

[miked8c]

Yeah doing squats and military press before those probably didnt help.. I'll have to work on those in andalites program.

 

[Tblock1]

Decided to hit some maxes today so I could have a jumping off point for andy's workout.

Squat
1x5 185
1x5 215
1x5 255
1x5 255

Military Press
1x5 95
1x5 115
1x3 135
1x1 155
1x1 185

Pretty impressed with this actually, I may have been able to go 190.

Deadlift
1x5 185
1x5 225
1x3 265
1x3 315
1x2 355
1x1 395
1x1 420

Disappointed witht his lift, I think I entered to low of a max into my 5x5 because the deadlifts were always easy on wendsdays so I did not challenege myself enough. T-Block you got me on these man. For now.

Taking some ibueprofin for my lower back, kinda hurts, not good...

Yeah motherfucker! But seriously awesome strength on military press that is some good shit way more than I expected. I think you must be REALLY fast twitch man

 

[miked8c]

yeah man I can do 1reps really well. Fuckin deadlift...

 

[miked8c]

Friday: Week 11 Last day

Squat
1x5 185
1x5 225
1x5 275
1x5 315
1x3 360

Tough but these were quality reps, my friend said the bar was bending hard on my back.

Floor Press
1x5 135
1x3 185
1x3 205
1x2 225
1x1 245
1x1 260
1x0 275

Came so close to this but just could not close it out, sucks ill still be going for 300 on Sunday however.

 

[miked8c]

http://www.youtube.com/watch?v=lHNVawYN_JY


So this is terrible form, I also hit the clamps on the way up. But 300 lbs. bench press nonetheless.

Also my Ipod was in so I didnt realize that stupid BK breafast commerical was on, kind of kills the whole scene haha.

 

[JDid23]

great job bro. i would bet my left nut you could do 3 plates pretty soon

 

[miked8c]

Yeah man its definitely in the cards, thats the actual 300 club anyways.

 

[ExtraMile]

i cant wait to bench 300!

 

[miked8c]

i cant wait to bench 300!

Your well on your way keep it up.

 

[ExtraMile]

thanks

 

[miked8c]

First gustrength workout

Monday

Deadlift

380lbs x 1rep x 10sets

Wow this was rough but I did it, my lower back was a little sore by the end but it feels find now, my body isen't used to this kind of stuff should be fun to see how I feel tomorow.

Front Squats

185 x 5 reps x 4 sets

So I dont think I did these the way Andalite recommended I'll read into that more later though. Good thing is I have an idea of what I can lift with these and they felt great, my legs were weak by the end. Also love how you have to use good form or else the weight starts to fall off, got nice and low on these good stuff.

Renegade Rows
Planks

So this workout took me an hour to complete, is that normal Andalite? Because I had to warm up to 390 for my deads and I was getting a max of 4 min. rest by the last few sets of those. I read somewhere GH levels decrease after 45 min. into a workout is this a myth?

 

[Tblock1]

First gustrength workout

Monday

Deadlift

380lbs x 1rep x 10sets

Wow this was rough but I did it, my lower back was a little sore by the end but it feels find now, my body isen't used to this kind of stuff should be fun to see how I feel tomorow.

Front Squats

185 x 5 reps x 4 sets

So I dont think I did these the way Andalite recommended I'll read into that more later though. Good thing is I have an idea of what I can lift with these and they felt great, my legs were weak by the end. Also love how you have to use good form or else the weight starts to fall off, got nice and low on these good stuff.

Renegade Rows
Planks

So this workout took me an hour to complete, is that normal Andalite? Because I had to warm up to 390 for my deads and I was getting a max of 4 min. rest by the last few sets of those. I read somewhere GH levels decrease after 45 min. into a workout is this a myth?

I think andalite said that was a myth, he said his workouts take 2 hours sometimes. Great work on 300 though but I sure as hell am pissed haha But you know you get pumped up by that burger king commercial

 

[miked8c]

Haha that was such a joke, like worst possible thing that could have come on the radio was that gay little song. Yeah my voice sounded mad nasally in that video cause I have allergies I dont usually sound like a retard.


T-Block, I got to thank you man cause you were the only reason I starter doing floor presses which got me from benching 275 to 3. Had you not mentioned them to me I would not have been able to do this, best advice I've gotten in a while.

 

[Andalite]

So I dont think I did these the way Andalite recommended I'll read into that more later though. Good thing is I have an idea of what I can lift with these and they felt great, my legs were weak by the end. Also love how you have to use good form or else the weight starts to fall off, got nice and low on these good stuff.

That is exactly how you should evaluate your training sessions, Mike! Great work. You didn't do what I wanted you to do but..and this is the most important thing: you took what you could from it which is finding somewhat of a base

I hope you are holding the bar in a weightlifter's position and not with a cross grip. If you're using a cross grip you will run into trouble. If you need help trying to establish a clean grip, let me know. This will serve as an excellent time to learn that if you haven't already

So this workout took me an hour to complete, is that normal Andalite? Because I had to warm up to 390 for my deads and I was getting a max of 4 min. rest by the last few sets of those. I read somewhere GH levels decrease after 45 min. into a workout is this a myth?

It took you only an hour? Dude...most of my Deadlift workouts are 2+ hours.

The thing wiht the HGH/GH levels is that if you sip a protein shake (with dex or mal mixed in) during your workout, you can go on lifting for a long time. The decrease in GH levels isn't a big deal either because performance is performance. Plus...regardless of what the science may say (and actually Alan Aragon has debunked this myth), most Deadlifters spend 2-4 hours deadlifting. It is normal. You need to rest for 5-7+ minutes between sets to ensure complete CNS recovery in any case. 4 minutes is WAY too little.

Here's an article that will better shine light on this topic:

Ground Up Strength: Ninety Second Rest Periods For Strength? Are You Kidding Me?

 

[miked8c]

That is exactly how you should evaluate your training sessions, Mike! Great work. You didn't do what I wanted you to do but..and this is the most important thing: you took what you could from it which is finding somewhat of a base

I hope you are holding the bar in a weightlifter's position and not with a cross grip. If you're using a cross grip you will run into trouble. If you need help trying to establish a clean grip, let me know. This will serve as an excellent time to learn that if you haven't already



It took you only an hour? Dude...most of my Deadlift workouts are 2+ hours.

The thing wiht the HGH/GH levels is that if you sip a protein shake (with dex or mal mixed in) during your workout, you can go on lifting for a long time. The decrease in GH levels isn't a big deal either because performance is performance. Plus...regardless of what the science may say (and actually Alan Aragon has debunked this myth), most Deadlifters spend 2-4 hours deadlifting. It is normal. You need to rest for 5-7+ minutes between sets to ensure complete CNS recovery in any case. 4 minutes is WAY too little.

Here's an article that will better shine light on this topic:

Ground Up Strength: Ninety Second Rest Periods For Strength? Are You Kidding Me?

Thanks alot for the input Andy, yeah as I was doing my workout I was like no way does this guy do this thing in under an hour good to know I can take as long as I need to in the gym.

 

[Andalite]

Thanks alot for the input Andy, yeah as I was doing my workout I was like no way does this guy do this thing in under an hour good to know I can take as long as I need to in the gym.

Yes. Take as loooong as you need to. The goal is to get strong so take as long as you need to to get strong

 

[miked8c]

Week 1: Wensday

Bench

255x2
265x2
270x1
275x1
280x1 Fail on 2nd rep
285x1 struggle

Andalite, I probably should have tried 275 for 2 instead. 285 was also a battle to get up so I think once again I missed the objective of my workout, since those were not quality reps at the end.

Dumbell Rows

100x3
100x4
100x3
100x3

I may have gotten more reps but I wont count them cause my form was sacrificed a fair bit, these heavy ass rows will be a shock to the system though. Good stuff. How exactly I should progress on these is beyond me.

CGBP

225x3
215x4
215x3
215x3 failed on fourth

I knew I would fail before I even started the fourth rep but I felt like getting a good attempt in. But how should my grip be on these? I put my pinkys right where the smooth center of the bar begins but it felt a little too close and I had trouble stabilizing the weight.

Cable Rows

140x10
140x8
130x8
120x8

Haha you can really see how my rowing strength had been taxed, I could barely perform the minimum reps for 20lbs. less than my starting weight.

Face Pulls

60x20


Workout Time: 1 hour and 15 min.

 

[Andalite]

Notes:

1.) For Bench Press, start next week @ 245x3 and then move upwards. Remember: you can repeat sets as well.

2.) Dumbbell Row progression...here is something I did which might help you

Week 1: 120 x 5 reps x 3 sets
Week 2: 120 x 6 reps x 4 sets << double progression
Week 3: 120x7, 120x9, 120x11, 120x13, 120x3 << double progression
Week 4: 120x15x2 <<-- deload but increased density

this is just an idea

3.) CGBP: try for 3 sets of 4-5 reps with 215 next time and we'll use that as a base

4.) Cable Rows: start light and then add weight. But this isn't supposed to be too structured.

Lets say you took 120 and did 8 reps for 3 sets, ok? Then, you have the freedom of taking 130 lbs and doing 8 reps to failure on the last set. Then, the following week, try to make the last 2 sets with 130 lbs and the first two with 120. Then increase the reps on the 120 on the following week and if you are up to it, on the fourth week, try to do 130 lbs x 8 reps x 3 sets AFTER doing the first set with 120 lbs. See...the average weight is going up and so are the reps and the workload. Everything is gradually improving.

5.) For facepulls do 2 sets next time. 20 reps is fine. But do 2 sets.

Good job..it's not a waste of a workout at all, man!

 

[miked8c]

Ok so the bench press is really the only part messing with me. I told you I'm used to having to get a certain weight, or reach a certain goal in my workouts. What is my goal for the QVT on my bench? To keep progressing towards 300 in weight until I feel I can no longer perform a solid rep? Like why would I want to repeat a weight for 2 sets?

You want me to be able to handle weight close to my 1RM with quality and good form. However, how I am under the impression that i keep moving up in weight until I can no longer perform a clean rep and I stop the progress once I know it will be a problem. So I do not understand why I would be repeating a weight twice..

Excuse my thick skull.

 

[miked8c]

Week 1: Thursday

Lower 2

Overhead Squats
95x4
115x3
120x2
115x2
110x5
110x3
95x5

I realize how sporadic these weights were but I was just trying to find a good weight to work with for reps, these were different from any exercise I have ever done. I was suprised at how little weight I could do, I definitely think next week will be more promising for these. So 115 was a solid weight that i could get 3 quality reps for, how should I proceed?

Front Squats
185x5
205x3
225x2
245x1

I really killed my legs on the overheads just from stabilizing the weight so these were a little tough. By the way Anadalite, deadlifts before front squats definitely help.

Back Squats
225x5
295x3
315x2
325x1

Andy, why am I doing back squats, the exercise that utilizes the most muscles and most weight last? Its almost like you went in reverse giving me the lightest exercise first and the heaviest last. My legs were obliterated before I even started these so my weight was weak.

I would love to know the method to your madness because I am sure their is one so let me know..

 

[Andalite]

I realize how sporadic these weights were but I was just trying to find a good weight to work with for reps, these were different from any exercise I have ever done. I was suprised at how little weight I could do, I definitely think next week will be more promising for these. So 115 was a solid weight that i could get 3 quality reps for, how should I proceed?

Thats good. So next week, try to do 2 sets of 2 reps with 115. Make these count. Remember to pull the bar apart on these. If you do them correctly, you shouldn't have any issues with leg soreness...hip soreness yes but not leg soreness.

By the way Anadalite, deadlifts before front squats definitely help.

Yup. Indeed they do. Most people don't realize this....

why am I doing back squats, the exercise that utilizes the most muscles and most weight last?

Simple really. You do the most technique driven exercise first and leave the exercise for the most brute strength to the end.

For example: OH Squats = ALL technique

Front Squats = More technique than back squats

Back Squats = Least technique driven compared to the other two.

It's only difficult because this is your first time. As you build up your tolerance towards this you'll be surprised at how the first two exercises REALLY drive the last one.

When I was training like this a few weeks ago, I hit a PR on all 3 exercises...and each PR drove the next PR. Give it some time. Get used to the heavy weight. Wait till your legs are sore tomorrow

 

[Andalite]

What is my goal for the QVT on my bench?

To keep progressing towards 300 using quality reps.

Like why would I want to repeat a weight for 2 sets?

Good question.

Say you do 265x1. After that 1 rep, you are on the bench and you have the weight in your hands and you know that the 2nd rep is going to be ugly. What do you do? You rack the bar, rest for 5 minutes, come back and do 1 rep, think its ok, do rep 2. So you essentially did:
265x1
265x2
Then, you take 275 and do 1 because you know it will be solid.

Sometimes you could repeat the weight just to get better workload in.

Like...for Deadlifts I knew that 465 would not be as awesome as 455. So I did 2 sets of 3 reps with 455 to really hone in my technique. Took 465 and smoked it.

Make sense now?

 

[Tblock1]

nice work mike! Have you seen my cgbp videos? That is the width grip I would suggest.

 

[miked8c]

To keep progressing towards 300 using quality reps.



Good question.

Say you do 265x1. After that 1 rep, you are on the bench and you have the weight in your hands and you know that the 2nd rep is going to be ugly. What do you do? You rack the bar, rest for 5 minutes, come back and do 1 rep, think its ok, do rep 2. So you essentially did:
265x1
265x2
Then, you take 275 and do 1 because you know it will be solid.

Sometimes you could repeat the weight just to get better workload in.

Like...for Deadlifts I knew that 465 would not be as awesome as 455. So I did 2 sets of 3 reps with 455 to really hone in my technique. Took 465 and smoked it.

Make sense now?

Haha no I'm more confused then before. I feel like what your telling me, correct me if I am wrong, is instead of being fatigued from doing more reps these extra reps are preparing me for my next set for higher weight. Like how come doing two sets of 455 wouldnt tire you out for 465? Wouldnt you be better off just going straight to 465 and saving energy?





Also, If I thought my second rep of 265 would be difficult the first time why would it be any easier the second time around? I feel like since I already did a rep of 265 I would have fatigued myself for a second set of two whereas instead of could I have been better off doing 2 reps the first time.

1x265 2x265 the first time
2x265 worn out from this^^ vs.

I have never tried it though, are you saying that since I did a set of 265 for 1 the second set of 265 for 2 would be easier cause my body is used to the weight?


It looks like I am making mountains out of molehills but I really want to get this down. When I try to hit heavy weight I try to warm up as little as possible so I can save energy, am I wrong?

 

[Andalite]

You will get this down when you actually DO it. Don't bother trying to mentally grasp it. Learn to listen to you body.

Try it out next time with the same numbers. Let's see what happens.

 

[miked8c]

Will do bro, thanks.

 

[miked8c]

Upper 2: Saturday

Worked out at 8 this morning, this way I could do it before lifeguarding because after being in the sun all day I am way to drained to be lifting. This went suprisingly well

Overhead Press
135x5
145x5
145x5
145x5
145x5
Great baseline to work off of next week.

Weighted Pull Ups: going for heavy singles, doubles and triples. Target reps= 20
35x3
35x3
35x3
35x3
35x3
45x2
45x2
45x1

Should have tried more weight on these, also by pulls-ups you mean using an overhand grip on the bar, correct?

Unilateral Press

60x7
60x6
60x6

These were heavy for me but they felt awesome, I have never heard of them until I checked Andalite's log for a video of him doing them. They are just an alternate shoulder press with dumbells.

BW pull-ups
8,7,5,4

I was gassed by the time I got to these

Great workout for having done it in the morning, can not wait for deadlifts in a few days.

Andalite give all the critiqung you have.

 

[Tblock1]

nice work mike those are some weak ass pullups if you ask me though I'm gonna try some heavier pullups soon cause I was just thinking I lost over 5 pounds I bet they will be easy lol

 

[miked8c]

Hey man I try my best haha. What weight do you usually do for a set on on pull ups?

O yeah, pull ups are overhand right?

 

[Tblock1]

Well when I was weighing 195 a while back I did 55x3 solid reps, not sure what I could do now. And yes, I would do overhand grip. However if I were you I would do 2 bodyweight sets with underhand grip

Pullups: overhand grip
chinups: underhand grp

 

[miked8c]

Lower 1

I decided to lift after lifeguarding as opposed to before it in the morning. Bad idea my workout was fcked because of it, I'm not one to make excuses but standing out in the sun in 90 degress for 7 hours and then go and try to pull heavy weight it downright retarded. fml.


Deadlift

380x 2 repsx 6 sets

I could barely get the bar off the ground for the 7th set, Andalite I can honestly tell you this happened because of lifeguarding draining me. Should I repeat this day again next week? Should I try to do 370x 3 repsx 6 sets instead? I am kind of leaning towards this option because I would rather work with a weight I know I can get for good form, 370 is approx. 88% of my 1RM, is that to low?

Once again to reiterate I was not in a good composure to train today that is why my lifting suffer, under better conditions I believe I would have gotten the weight..

Didnt even do front squats because I knew those would surely be fcked up.

Only positive thing is I know I'll still be sore tomorow.

 

[Tblock1]

Lower 1

I decided to lift after lifeguarding as opposed to before it in the morning. Bad idea my workout was fcked because of it, I'm not one to make excuses but standing out in the sun in 90 degress for 7 hours and then go and try to pull heavy weight it downright retarded. fml.


Deadlift

380x 2 repsx 6 sets

I could barely get the bar off the ground for the 7th set, Andalite I can honestly tell you this happened because of lifeguarding draining me. Should I repeat this day again next week? Should I try to do 370x 3 repsx 6 sets instead? I am kind of leaning towards this option because I would rather work with a weight I know I can get for good form, 370 is approx. 88% of my 1RM, is that to low?

Once again to reiterate I was not in a good composure to train today that is why my lifting suffer, under better conditions I believe I would have gotten the weight..

Didnt even do front squats because I knew those would surely be fcked up.

Only positive thing is I know I'll still be sore tomorow.

Sorry about the bad workout man it happens. I read your log entry and decided not to workout myself, I worked 8 hours today really hard shifts in the dining room and my legs wer sore lol I knew I would have a bad workout so I skipped it, gonna eat a huge burrito right now

 

[Andalite]

I could barely get the bar off the ground for the 7th set, Andalite I can honestly tell you this happened because of lifeguarding draining me. Should I repeat this day again next week? Should I try to do 370x 3 repsx 6 sets instead? I am kind of leaning towards this option because I would rather work with a weight I know I can get for good form, 370 is approx. 88% of my 1RM, is that to low?

What did you take lat week?

88% is fine. But the GOAL is to keep the WEIGHT CONSTANT for all 3 weeks.

I just checked. You started with 380. You have to stick with it no matter what now.

Plus...you did fine. You got 6 sets. The second session was for 6-8 doubles.

NExt week it's 5-7 triples.

You'll be fine

 

[miked8c]

What did you take lat week?

88% is fine. But the GOAL is to keep the WEIGHT CONSTANT for all 3 weeks.

I just checked. You started with 380. You have to stick with it no matter what now.

Plus...you did fine. You got 6 sets. The second session was for 6-8 doubles.

NExt week it's 5-7 triples.

You'll be fine

Yeah I'll be ready to rock, I guess I'll start lifting in the morning on days I have lifeguarding.

Do you have any suggestions for lifting in the morning?
Will I be weakened because I have been fasting for 8 or so hours?
If I eat a solid breakfast will I be good to go?
Should I set an alarm for the middle of the night and chug a protein shake and then go right back to sleep?

 

[ark94]

Yeah I'll be ready to rock, I guess I'll start lifting in the morning on days I have lifeguarding.

Do you have any suggestions for lifting in the morning?
Will I be weakened because I have been fasting for 8 or so hours?
If I eat a solid breakfast will I be good to go?
Should I set an alarm for the middle of the night and chug a protein shake and then go right back to sleep?

I might pitch in some thoughts here.

Some people really like to lift in the morning Mike. They feel they have more energy than they would at night.

For me, atleast the last time i attempted working out in the morning i did not like it at all. I was basically exhausted, and i have one of the biggest breakfasts ever every day, and there was still no difference.
I find later on during the day, you have eaten more, more calories, more carbs and you have more energy to burn during the workout.

Also i wouldn't really suggest going empty stomach if your still going for mass and strength. Have a good solid breakfast, and try it out. No hurt in trying it out, some people are different so you may really like the morning.

I for one didn't, but im going to try it again tomorrow.

 

[Andalite]

Ark is correct.

I don't like lifting in the morning but through trial and error I have figured out how to make it work for me if I need to go in the morning.

You know that video of me hitting 500 on Deadlifts for the 2nd time? That was done at 9 am in the morning the day before I graduated (fuck..that reminds me it has been 6-7 weeks since my last successful Deadlift session!!! FAAAAK!!!).

You can make it work for you very easily.

Here's some of the stuff I do when I need to train in the morning.

1.) I always eat something big before going to bed.

2.) I chug one protein shake down before lifting and usually have a banana or something 45-60 minutes prior to me setting foot in the gym.

3.) During my workout I always sip a shake containing dextrose and whey (2 scoops of each).

4.) Focus hard on your warm-ups. Try to go through all the steps in your mind and really get your movements down. Take extra time whatever.

You'll be fine.

 

[miked8c]

Upper 1

Bench Press- QVT

255x2
260x1
265x2
270x1
275x1
280x1
280x1

Tried to do a second rep on 180 and failed, I have no idea how I should be progressing on these.

DB Rows

105x5
105x4
105x4
105x4
105x3

CGBP

225x4
220x4
220x3
220x3

Cable Rows

140x11
140x8
130x9
130x8

Face Pulls
60x20
70x20

 

[Andalite]

Bench Press- QVT
155x2
160x1
165x2
170x1
175x1
180x1
180x1

Tried to do a second rep on 180 and failed, I have no idea how I should be progressing on these.

Thats easy.

I just did the math on this. Your average weight used per rep was 167.222 lbs.

SO, next week, aim to beat that average. So most of your high rep stuff should be above 165 lbs.

160 x 1
165 x 3
170 x 3
170 x 3
175 x 2
180 x 1

Average Weight used = 169.615 lbs but you'll be doing 13 reps total versus 9 reps this week. So it's great progression. This is what you should aim for.

DB Rows
105x5
105x4
105x4
105x4
105x3

Good stuff. Reduce the sets to 4 sets. The total reps you did this time were 20. So next week try to do 4 sets of 5 reps. If you can, do 20 reps in 3 sets...so that would be roughly 3 sets of 6 reps which is okay because you'd still be increasing the density by a LOT.

CGBP
225x4
220x4
220x3
220x3

Do 3 sets with 220 for reps next time. Beat the total reps of 14 reps.

Cable Rows
140x11
140x8
130x9
130x8

Try to get 12 reps on 140 and 9+ reps on all the 130s...

Face Pulls
60x20
70x20

Decent stuff!

 

[Tblock1]

Upper 1

Bench Press- QVT

155x2
160x1
165x2
170x1
175x1
180x1
180x1

Tried to do a second rep on 180 and failed, I have no idea how I should be progressing on these.

DB Rows

105x5
105x4
105x4
105x4
105x3

CGBP

225x4
220x4
220x3
220x3

Cable Rows

140x11
140x8
130x9
130x8

Face Pulls
60x20
70x20

WTF man? You failed your second rep of 180 on bench? Are you kidding or something?

 

[miked8c]

Yeah T-Block I got mad weak dude... I dont know what happened.


Haha just kidding I meant to put a 2 in front of all those numbers. I have a confession though...

My friends and I decided to weight the bars and weights at my house that I used to bench 300. They weights I used were all legit but the bar which claimed to be OLY sized was fckin 38.8 lbs. Needless to say I am heated right now, this means my bench sits at around 292 lbs. T-Block, competetion is still on brotha.

And this may be why my QTV has been difficult, should I just go for the numbers you recommended Andy or should I scale them all back 5 lbs?

Also could you give me some definitions of the terms you use:

Volume
Worload
Density

and the other nifty terms you use.

 

[Tblock1]

Yeah T-Block I got mad weak dude... I dont know what happened.

was that military press? Oh I just saw your post haha. It's still on then negro! BTW, we weighed my shit at the gym one time and it said the bar with the 45's on it was only 132, not 135. But I attribute that to the scale because I've been at other gyms and they all feel the same weight to me

 

[miked8c]

lol read my last post, I edited it.

 

[Tblock1]

lol read my last post, I edited it.

yeah i did haha! BTW, I've been wondering how did you decide to do that maritime acadmey thing? Did you just always love the ocean or what? What do you want to do with that too? Also for competition sake you should make a video of a paused bench press max. I dont care if you count your weights as lighter or not you can count them as full weight just do a full 1-2 sec pause

 

[miked8c]

yeah i did haha! BTW, I've been wondering how did you decide to do that maritime acadmey thing? Did you just always love the ocean or what? What do you want to do with that too? Also for competition sake you should make a video of a paused bench press max. I dont care if you count your weights as lighter or not you can count them as full weight just do a full 1-2 sec pause

Definitely, do you know roughly how much harder it is if you add a pause?

As for Mass Maritime...

It used to be a school geared solely towards those who wished to pursuse careers involved with the merchant marine industry. However it has greatly expanded and you can for the most part enter any field with a degree from MMA and get a job, it has 100% job placement for graduees.

I actually dont like the ocean any more then the next guy and could not imagine myself spending my life working on a boat. Instead I am looking more towards Marine safety and Enviromental Protection, and example of where this field plays a role would be in the whole BP oil spill situation. So many regulations were broken or bypassed in this scandal that many people dont know about. Basically I am trying to enter an industry that is booming and will be booming in 5 years, enviromental protection will only get bigger as the world is forced to go green.

 

[Tblock1]

Definitely, do you know roughly how much harder it is if you add a pause?

As for Mass Maritime...

It used to be a school geared solely towards those who wished to pursuse careers involved with the merchant marine industry. However it has greatly expanded and you can for the most part enter any field with a degree from MMA and get a job, it has 100% job placement for graduees.

I actually dont like the ocean any more then the next guy and could not imagine myself spending my life working on a boat. Instead I am looking more towards Marine safety and Enviromental Protection, and example of where this field plays a role would be in the whole BP oil spill situation. So many regulations were broken or bypassed in this scandal that many people dont know about. Basically I am trying to enter an industry that is booming and will be booming in 5 years, enviromental protection will only get bigger as the world is forced to go green.

For the pause it really depends on the person....anywhere form 10-30 pounds dropped. I think I usually lose 10 pounds or so. It all depends on how much you are using stretch reflex to you advantage. Do it son!

 

[Andalite]

And this may be why my QTV has been difficult, should I just go for the numbers you recommended Andy or should I scale them all back 5 lbs?

Perhaps.....scale them back by 5 lbs if you feel more comfortable. Though you did fine on Deadlifts so I don't get why you're going on about this optimal weight topic. If you're progressing at a heavier weight then whats the problem?

Also could you give me some definitions of the terms you use:

Volume
Worload
Density

and the other nifty terms you use.

Lets say you did

Deadlifts: 200 lbs x 5 reps x 3 sets


Volume = Sets x Reps = 3 x 5 = 15 reps

Workload = Weight x Sets x Reps = 200 x 5 x 3 = 3000 lbs

Density is a bit complicated.

It is basically the workload you did in a given time frame. Because it is difficult to actually measure the time frame, we measure it in terms of volume.

So, Density here = 3000 / 15 = 200 lbs being the average weight you moved.

If lets say you did:

Deadlifts: 200 x 5 x 2, 300 x 5 x 2, 400 x 5 x 2

Volume = (5 x 2) + (5 x 2) + (5 x 2) = 30 reps

Workload = (200x5x2) + (300x5x2) + (400x5x2) = 2000 + 3000 + 4000 = 9000 lbs

Density = 9000 / 30 = 300 lbs per set

However, here is how Density is used.

Say in Session 1 you did Deadlifts:
200 x 2
205 x 2
215 x 2
225 x 2

Next week, to increase density you would need to get more work done within this time frame. We assume all rest intervals to be roughly the same week in and week out. I know you're getting used to the program so its ok if they fluctuate a little bit now but in the long run they will settle down.

So, Session 2 in terms of increasing density would be:
200 x 3
215 x 2
215 x 2
235 x 3
You added reps and weight but kept the overall sets the same therefore maintaining somewhat of a similar time frame.

I hope this makes sense to you...

 

[miked8c]

So basically as long as I maintain the same number of sets and then add reps and/or weight I am increasing desnity or work done in a given period of time?

 

[Andalite]

So basically as long as I maintain the same number of sets and then add reps and/or weight I am increasing desnity or work done in a given period of time?

Yep. But you can't go from resting for 5 minutes between sets to resting for 20 minutes. That is diluting density. But, if you keep the rest between the 5-10 minute range that I have already estimated for you, you're good to go

 

[miked8c]

So I am about to do my lower 2 workout and you said I should be trying to do 2x2 with 155 for overhead squats. Doesn't that seem a little weak? Maybe I should do 3x3 or 4x3?

Another question, is there a workout that I could include weighted dips in? I mean heavy ass weighted dips.

 

[Andalite]

So I am about to do my lower 2 workout and you said I should be trying to do 2x2 with 155 for overhead squats. Doesn't that seem a little weak? Maybe I should do 3x3 or 4x3?

Another question, is there a workout that I could include weighted dips in? I mean heavy ass weighted dips.

WHAT??? I never said anything about doing 155 for Overhead Squats...Where have I said this?

 

[miked8c]

WA WA WA WHATTTT


I am so sorry dude, I meant 115. My bad.

 

[Andalite]

WA WA WA WHATTTT


I am so sorry dude, I meant 115. My bad.

I never gave you any suggestions in terms of weight for OH squats...where have I said this?

 

[miked8c]

Thats good. So next week, try to do 2 sets of 2 reps with 115. Make these count. Remember to pull the bar apart on these. If you do them correctly, you shouldn't have any issues with leg soreness...hip soreness yes but not leg soreness.

Your memory fails you..

Lower 2

OH Squats

115x3 repsx3 sets

These felt good, I still feel like I should be going lower though. This is where the mobility drills come in I'm assuming. So whats my next step for this exercise

Front Squats

190x5
215x3
235x2
245x1

Back Squats

225x5
295x3
325x2
335x1

Total workout: 1 hour

 

[Tblock1]

Your memory fails you..

Lower 2

OH Squats

115x3 repsx3 sets

These felt good, I still feel like I should be going lower though. This is where the mobility drills come in I'm assuming. So whats my next step for this exercise

Front Squats

190x5
215x3
235x2
245x1

Back Squats

225x5
295x3
325x2
335x1

Total workout: 1 hour

nice man! How have your workouts been going?

 

[miked8c]

I am sore after each one which is always a plus, my pecs have been killing from the benching yesterday. So far I am love gustrength.

What sucks though is that no matter how close I space my hands I can never touch my triceps, I can't remember the last time they were sore. Might start trying to do some weighted dips.

 

[Tblock1]

I am sore after each one which is always a plus, my pecs have been killing from the benching yesterday. So far I am love gustrength.

What sucks though is that no matter how close I space my hands I can never touch my triceps, I can't remember the last time they were sore. Might start trying to do some weighted dips.

remember man they don't have to be sore to be growing. But yeah I've been sore as shit man I was hurting during benching today

 

[miked8c]

nusing a bad hangover, not sure I recovered from yesterdays workout cause I only got like 5 hours of sleep. T-Block what exactly did you hear about protein not synthesizing if alcohol is in your body? Like if you go out drinking the night after you lift will your muscles not get the protein, I dont understand why that would happen from alcohol.

 

[Tblock1]

nusing a bad hangover, not sure I recovered from yesterdays workout cause I only got like 5 hours of sleep. T-Block what exactly did you hear about protein not synthesizing if alcohol is in your body? Like if you go out drinking the night after you lift will your muscles not get the protein, I dont understand why that would happen from alcohol.

not with just a hangover man. It's because your body works on synthesizing the alcohol and ignores the protein (I think). So If you drank 10 beers and most people's bodies can proccess 1 drink an hour, then within 10 hours you'd be back to normal.

 

[Andalite]

Your memory fails you..

Lower 2

OH Squats

115x3 repsx3 sets

These felt good, I still feel like I should be going lower though. This is where the mobility drills come in I'm assuming. So whats my next step for this exercise.

You should be using a simple broomstick. Did you read the articles I linked? Look at what Ark is doing. He's working on progression with the Deep squat, etc.

Here is the link:

Tweaking the Overhead Squat: Dislocates, Reaching Back, Grip Width and Mobility Drills - Ground Up Strength

Front Squats

190x5
215x3
235x2
245x1

Add reps somewhere. It's slow and steady progression. As long as you are able to adjust to lifting heavy weights with these that will help!

Back Squats

225x5
295x3
325x2
335x1

Same here. but remember the rules: you cannot lower the weight on the bar. So after 245 on Front Squats you cannot take 225 for Back Squats. The bar never gets lighter.

Total workout: 1 hour

Remember to rest. You should rest for 5+ minutes on some of this stuff. Don't rush it.

I've commented in BILD big guy!

 

[miked8c]

Will do Andy

However for the progression on back and front squats you said pyramid down with the rep scheme 5-3-2-1 while adding weight. How should I be adding reps to this, could I get a quick example. I'll chill on the OH squats and give that article another read.

 

[miked8c]

Upper 2

OH Press

150x5x2sets
145x5x3 sets

increased density from last week.

Weight Pull Ups

45x3x5
55x1
55x1
45x2

Going to try to go for heavier singles next week.

Unilateral Press

65x6x1
60x6x2

Next week I will bring my 2.5 lbs. magnet to the gym so I can keep adding weight, however small.

BW Pull ups

8,7,5,4

My pull up strength was dead at this point.

Good stuff.

 

[miked8c]

Got in a fight last night and broke my knuckle, boxer's fracture. I am clueless as to what i need to be doing to keep myself from losing gains, this fckn sucks. its expected to recover in 3 weeks, any ideas Andy?


And yes, I fcked him up.

 

[Tblock1]

Got in a fight last night and broke my knuckle, boxer's fracture. I am clueless as to what i need to be doing to keep myself from losing gains, this fckn sucks. its expected to recover in 3 weeks, any ideas Andy?


And yes, I fcked him up.

Just when I was about to ask lol! How badly did you fuck him up though? Details now man! But seriously man I am pissed for you I hate losing strength I would go find that guy when my knuckle got better again So you can't use your hand at all? I would basically do anything you can do without using that hand:

leg press
squats holding the bar with your okay hand
1 hand deadlifts

If you need some inpiration here you go man:

1 armed squats 250 kgs


No armed squats 275 kgs


In my opinion I would make squats the centerpiece of my routine for the next 3 weeks. Also, when I got better again I would do knuckle pushups with like 100 pounds on my back and I would do tons of kunckle conditioning stuff like punching hard shit and all that so the next time I fucked the guy up without hurting my knuckles

 

[Andalite]

Two words: PISTOL SQUATS!

 

[Tblock1]

BTW, happy 4th mike!

Andalite: I was wondering do you think unilateral upper body work with his uninjured hand is a good idea or do you think that would develop too bad of a strength imbalance?

 

[miked8c]

I am typing with one hand so my responses will be a little short.

Andalite, I remembering reading that even if you only lift with one arm your injured arm will still grow with it, just not nearly as much. But is there anything i can do to atleast maintain my strength until i can hold a bar again? Even if I do get an imbalance my arm will catch up to the rest of my body pretty quick, it wont have a choice..

ill try the one handed deads and squats tomm.

And yeah its not that I suck at punching its just that by the end of the fight i was bashin his skull because he was face down in the sand, shoulda gone for the choke..

 

[ExtraMile]

what was the fight over man?